Training & Nutrition Tips
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Getting Ready with IU Health
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Injury Prevention
How can you prevent injury as you prepare for our iconic race? We have tips to share with you directly from experts at IU Health!
Water is essential in everyday life but when you are training it’s even more important. Some of the many benefits are helping maximize your physical performance, improves your blood oxygen circulation, helps fight off illness, improves your mood and more importantly prevents dehydration.
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After an intense workout, it’s a good idea to properly refuel. Rumor has it, chocolate milk does that. So is it true? Absolutely! Here’s what you need to know. Chocolate milk not only provides the necessary fluid replenishment and electrolytes but also carbohydrates and much-needed protein to assist with the repair of muscle tissue. Additionally, milk provides Calcium, Vitamin D, multiple B Vitamins, and Vitamins A and C. It’s nature’s sports drink! So why chocolate milk? While white milk also offers fluids, protein, and natural carbohydrates, it’s that little bit of chocolate that gives you the additional carbohydrate boost needed with fewer added sugars than most sports drinks. Plus – it tastes amazing!
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As a valued partner of the Indy Mini, we cannot stress enough the importance of establishing a 10–15-minute stretch routine before and after any physical activity, especially running! Your muscles like to be prepared for activity and jumping right into a run without stretching is guaranteed to send them into shock and could potentially result in an injury. Not to mention, stretching often improves the quality of a workout.
Physical activity often involves stress on the muscles we use. A muscle that has been stretched is more prepared to handle and resist stress than a muscle that has not been stretched. When we engage in physical activity, our heart rate elevates in order to deliver fresh oxygen to the muscles responsible for getting us through our workout which is why it’s beneficial to stretch prior to a workout. When we use our muscles, lactic acid builds up inside them. When this acid settles into our muscles, it causes them to become stiff and sore. Stretching post-exercise aids in sending blood flow directly to the muscles that have the most lactic acid. This improves recovery and alleviates soreness after strenuous exercise. Stretching helps us relax our muscles and prevents pain and stiffness later.
For runners, you should focus on stretches that focus on your legs, back, and hips. For all you runners out there, we have developed a video that walks you through a stretch routine that can be used before and after your run. Enjoy!
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Planet Fitness Training Videos
Planet Fitness is the official gym of the Indy Mini! Their trainers have shared a few videos filled with great cross-training exercises to compliment your training. You can do these exercises in the gym, in your home or outside!
Pre-Workout and Post-Workout Stretching
Low Impact/High Repetition Workouts
TRX Workout
